Ndeupi Rupfumi Rwakanyanya Rudzi?

Zvemukati

• Mhando dzakasiyana
• Mucheka mutsvuku
• Nhema (inorambidzwa) mupunga
• Mucheka mutsvuku
• Sadza remusango
• Zvishoma zvinovaka marudzi
• Mucheka muchena
• Yakafanogadzirwa uye yakarongedzwa musanganiswa
• Ndeupi rudzi waunofanira kusarudza?
• Chinokosha

Mupunga chikafu chinodyiwa zvakanyanya munyika zhinji uye unopa mabhirioni avanhu pasi rose sosi isingadhuri, uye inovaka simba.

Kune mhando dzakawanda dzeichi chiwi chakakurumbira chakasiyana nemuvara, kuravira, uye kukosha kwehutano.

Zvimwe zvine zvakawanda zvinovaka muviri uye zvine simba makemikari zvinobatsira hutano, nepo vamwe vaine zvishoma zvinoorora maprofiles ezvekudya.

Chinyorwa ichi chinotaura nezvemhando dzemupunga dzakanyanyisa uye nei uchifanira kusarudza mamwe marudzi pane mamwe.

Mhando dzakasiyana

Iyi inotevera mhando yemupunga ine hutano hunhu hunoita kuti iwanikwe kubva kune vamwe.

Mucheka mutsvuku

Mupunga weBrown mupunga wezviyo wakazara uyo wakave nechengetedzo yekunze inodzivirirwa, inozivikanwa seye hura, yakabviswa. Kusiyana nemupunga muchena, ichiri iine bran layer uye utachiona - ayo ari maviri anorongedza huwandu hwakakosha hwemuviri.

Semuenzaniso, brown rice mupunga ine iyo flavonoid antioxidants apigenin, quercetin, uye luteolin. Aya makomponi anoita basa rakakosha mukudzivirira chirwere.

Kugara uchidya zvekudya zvakapfuma muma flavonoid zvakabatanidzwa nenjodzi yakaderera yemamiriro asingaperi, senge chirwere chemoyo uye mamwe kanzira (,).

Mupunga weBrown unopa huwandu hwakaenzana hwemakori uye macarbbhi kune mupunga muchena, uyo wakabviswa bran uye hutachiona. Nekudaro, iyo brown brown ine kanenge katatu zvakapetwa fiber uye ihuru muprotein ().

Ose fiber uye mapuroteni anosimudzira manzwiro ekuzara uye anogona kukubatsira iwe kuchengeta huremu hune hutano. Uyezve, kusarudza shava pane chena mupunga kunogona kubatsira kudzora shuga yeropa uye insulin, iyo hormone inotsigira hutano hweshuga yeropa (4).

Chidzidzo chevanhu gumi nevashanu vane huremu hwakanyanya chakaratidza kuti avo vaidya 7 ounces (200 gramu) emupunga wakasviba kwemazuva mashanu vaive nekutsanya kwakanyanya kwekutsvaira kweropa uye insulin mazinga pane avo vaidya chiyero chakafanana chemupunga chena.

Pamusoro pezvo, rakasviba bunga remupunga rakawana muzana shanduko mukutsanya insulin iyo yaive 57% yakaderera pane iyo 5-zuva muzana shanduko inoonekwa mune chena mupunga boka ().

Nekuda kweizvozvo, mupunga wakasviba ungave sarudzo iri nani kune avo vane chirwere cheshuga. Uyezve, yakakwira mu magnesium, mineral inoita basa rakakosha mushuga yeropa uye insulin metabolism ().

Nhema (inorambidzwa) mupunga

Mhando yakasviba yemupunga, senge Indonesian mupunga mutema uye Thai jasmine mupunga mutema, ane yakadzika nhema nhema iyo inowanzo shanduka kuita yepepuru painobikwa.

Rudzi urwu dzimwe nguva runonzi mupunga unorambidzwa, sezvo zvichinzi zvakachengeterwa madzimambo kuChina chekare.

Kutsvagurudza kunoratidza kuti mupunga mutema une yakanyanya antioxidant chiitiko chemarudzi ese, ichiita sarudzo inovaka ().

Antioxidants ndiwo macomputer anodzivirira maseru kubva mukukuvara kunokonzerwa nekuwandisa kwemamorekuru anonzi mahara radicals, izvo zvinopa mamiriro anozivikanwa se oxidative kusagadzikana.

Kushushikana nekushushikana kwave kuchisanganiswa nekufambira mberi kwemamiriro ezvinhu asingagumi, akadai sehosha yemwoyo, mamwe kanzira, uye kuderera kwepfungwa ().

Risi dema rakanyanya kupfuma muanthocyanins, boka re flavonoid chirimwa pigments zvine simba antioxidant uye anti-kupisa masimba.

Anthocyanins yakaratidzirwa kuve ine yakasimba anticancer zvivakwa zvakare. Zvidzidzo zvehuwandu hwevanhu zvinoratidza kuti kudyiwa kwakanyanya kwezvikafu zvine anthocyanin-zvine hukama nenjodzi yakaderera yemamwe cancer, kusanganisira colorectal cancer ().

Zvakare, mukuyedza-tubhu kutsvagisa, anthocyanins inotorwa kubva mupunga mutema zvakadzvinyirira kukura nekupararira kwemasero emukenza wemazamu evanhu ().

Mucheka mutsvuku

Mhando tsvuku yemupunga, senge Himalaya tsvuku mupunga uye Thai red cargo mupunga, dzakanyorova zvine ruvara uye zvine mhando dzinoyevedza yezvinovaka muviri uye zvinobatsira zvinomera zvemiti.

Mhando iyi yakakwira mupuroteni uye faibha kupfuura mhando chena yemupunga, asi painonyatso kupenya iri mune yayo antioxidant zvemukati.

Kufanana nemupunga mutema, yakazara ne flavonoid antioxidants, kusanganisira anthocyanins apigenin, myricetin, uye quercetin.

Muchokwadi, tsvagiridzo inoratidza kuti mupunga mutsvuku une mukana wakakura kwazvo wekurwisa mahara radicals uye iine yakanyanya kuwanda kwe flavonoid antioxidants kupfuura brown brown mupunga ().

Flavonoids inogona kubatsira kudzikisira kuzvimba mumuviri wako, chengeta mahara radical level mukutarisa, uye inogona kudzikisira njodzi yako yezvisingaperi mamiriro, senge chirwere chemoyo uye mhando 2 chirwere cheshuga (,).

Sadza remusango

Kunyangwe mupunga wemusango uri hunyanzvi mbeu yehuswa hwemumvura, unoshandiswa zvakanyanya senge mupunga mukicheni.

Iyo inozivikanwa seyero yakazara uye ine kanenge katatu zvakapetwa fiber uye zvakanyanya zvakanyanya mapuroteni kupfuura chena mupunga, ichiita kuti iwedzere kuzadza sarudzo (,).

Pamusoro pezvo, yakave yakabatanidzwa kune akati wandei ebatsiro ehutano muzvidzidzo zvemhuka.

Semuenzaniso, rodent zvidzidzo zvinoratidza kuti kutsiva jena jena nemupunga wemusango zvinobudirira kunodzora triglyceride uye cholesterol mazinga, insulin kuramba, uye oxidative kusagadzikana - hombe njodzi dzechirwere chemwoyo (,,).

Mucheka wemusango chitubu chakanaka chevhitamini nemaminerari, kusanganisira B mavitamini, magnesium, uye manganese. Uyezve, tsvagiridzo inoratidza kuti antioxidant chiitiko chacho chinosvika kakapetwa makumi matatu pane icho chechena mupunga ().

Bhurauni, dema, tsvuku, uye mupunga wemusango zvese zvine hutano sarudzo zvine zvinoshamisira zvakawanda zvinovaka muviri uye nezvirwere zvinorwa nezvirimwa.

Zvishoma zvinovaka marudzi

Hapana kana chakaipa pakudya mupunga muchena kana mupunga wakasanganiswa musanganiswa zvine mwero, asi zvinoshaya hunhu hunovaka hwemhando dzataurwa pamusoro apa.

Mucheka muchena

Mucheka muchena wakabviswa goko, branhare, nehutachiona. Kunyangwe maitiro aya achiwedzera hupenyu hwesherufu hwechigadzirwa chekupedzisira, zvinovaka muviri uye zvinobatsira zvinomera zvemiti zvinowanikwa mu bran uye hutachiona zvakarasika panguva yekugadzirisa.

Nekuda kweizvozvo, ine faibha shoma, mapuroteni, antioxidants, uye mamwe mavitamini nemaminerari pane mupunga wakasviba.

Sezvo jena jena rakadzikira mu fiber uye mapuroteni, zvakare iri shoma kuzadza uye ine zvakawanda zvinokanganisa pashuga yeropa pane brown brown rice ().

Iyo yakaderera zvakanyanya muma antioxidants kupfuura brown, nhema, tsvuku, kana mhuka dzesango futi (,).

Yakafanogadzirwa uye yakarongedzwa musanganiswa

Nepo mamwe akarongedzwa mupunga musanganiswa anogona kuita sarudzo ine hutano, mamwe mazhinji akakwira macalorie, sodium, uye zvisina basa zvigadzirwa.

Semuenzaniso, 1-mukombe (150-gramu) unoshandira Sekuru Ben's Teriyaki Flavor Yakagadzirira Rice mapakeji 870 mg yesodium - inoda kusvika 38% yezvakakurudzirwa kudya (22,).

Kudya yakawandisa sodium kunogona kuwedzera njodzi yako yehutano hwakakomba mamiriro, senge chirwere chemwoyo uye sitiroko ().

Pamusoro pezvo, zvigadzirwa zvakagadziriswa zvinogona kuva neshuga yakawedzerwa, mavara ekugadzirwa, uye zvinodzivirira - zvinongedzo zvaunofanira kugumira pahutano hwakakwana (,).

Mucheka muchena uye zvigadzirwa zvemupunga zvakarongedzwa zvishoma zvine hutano pane brown, nhema, tsvuku, kana mhando dzemusango. Ingozvidya pano neapo uye zvine mwero.

Ndeupi rudzi waunofanira kusarudza?

Kutsvagisa kunoratidza kuti kudya tsanga dzese pamusoro pezviyo zvakanatswa kunovandudza hutano.

Semuenzaniso, ongororo mune vanhu vanopfuura makumi mairi nemakumi manomwe neshanu yakawana kuti kutsiva magiramu makumi mashanu pazuva remupunga chena nechiyero chakafanana chemupunga wakasviba chakabatana ne 16% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga ().

Mbeu dzese dzakabatanidzwawo nenjodzi yakadzikira yehosha yemwoyo, kufutisa, uye mamwe kanzira ().

Naizvozvo, kusarudza yakazara-zviyo bhuruu, tsvuku, nhema, kana mupunga wemusango isarudzo yakanakisa yehutano.

Uyezve, aya marudzi akapfuma muzvirwere-kurwisa antioxidants. Kudya chikafu chakazara muzvikafu zvine antioxidant-zvakapfuma zvinogona kubatsira hutano munzira dzakawanda.

Zvidzidzo zvinoratidza kuti vanhu vanodya zvakanyanya zvekudya antioxidants - senge mune brown, tsvuku, nhema, kana mupunga wemusango - vane njodzi dzakaderera dzemamiriro senge metabolic syndrome, kushushikana, mamwe kanzira, uye chirwere chemwoyo (,,,).

Kunyangwe mupunga chena uine hutano zvine mwero, kuutsiva nemhando dzese dzezviyo ndeyechokwadi kupa zvakawanda zvinovaka muviri.

Kana iwe uchigara uchidya zvakagadzirira-ku-kudya chikafu chemupunga kana zvimwe zvakaiswa mupunga zvigadzirwa, edza imwe yemhando dzakanaka dzakanyorwa pamusoro.

Kugadzirira rako wega mupunga kunokutendera iwe kuti uone kuti ndezvipi zvigadzirwa zvaungade kuwedzera kana kusiya kunze kweyako nzira. Izvi zvinogona kutemesa zvakanyanya pakudya kwako kwesodhiya uye zvimwe zvinowedzera sezvinoita zvinodzivirira uye neshuga yakawedzerwa.

Yese-yezviyo tsvuku, tsvuku, nhema, kana mhando yemupunga yemusango inogona kuita zvinowedzera zvinovaka muviri kuchikafu chako. Edza kugadzirira yako wega pane kutenga zvigadzirwa zvakagadzirwa kare.

Chinokosha

Kusarudza mamwe marudzi emupunga pamusoro pevamwe inogona kunge iri nzira yakapusa yekuvandudza kudya kwako.

Yese-yezviyo mupunga mhando ine iyo branimu uye hutachiona, ichipa zvimwe zvakasarudzika zvinovaka muviri senge fiber, protein, antioxidants, uye mamwe mavitamini nemaminerari.

Kusarudza zviyo zvakakwana pamusoro pemucheka muchena kunogona kubatsira hutano munzira dzakawanda uye kunogona kutapudza njodzi yako yerudzi rwechipiri chirwere cheshuga, kufutisa, uye chirwere chemwoyo.

Kugadzira poindi yekusarudza mupunga wakakwira mupuroteni, fiber, mavitamini, zvicherwa, uye antioxidants pamusoro pezvakagadzirwa zvigadzirwa inzira yakanaka uye yakapusa yekusimudzira hutano.